1) 110/121/132/143/154(4)2) 225: 1/2/2185: 4/5/5135: 9/9/83) sub'd regular front squats at 275 across. Don't have to bands of equal tension. Will have to get some soon. 4) done with 4#/6#/10#/15#/25#. Big jump was because my gym doesn't have a 20# med ball, was glad I went for it and fought to get the rep.

Will do the pm session after work at home in my new fledgling garage gym.

Metcon - 10:46 Rx... Failed last muscle up or it would have been below 10... muscle ups are definitely getting better since starting this program! No way I could have done this workout a year ago below 20 min.

OPENGarbage performance from me today... Tried to push my engine by going harder on the front end and I died on the back... took me 1:20 to get my last 2 MU... should have been around 6:15 instead clocked in around 7:30... Unforgiveable weakness

I'll be doing the snatches tonight, and probably more thrusters for some punishment.

This is the first time I've posted, but have been following the Regional programming for about a month and a half now. Just wanted to thank Coach Bergeron for the amazing programming and for everyone that posts and sets standards for me to push myself. I'm really excited about the gains I've seen in just a short time to help me get ready for the Great Lakes Invitational with my team this weekend. Thank you again and hope to see some CompWodders in Indy this weekend!

Metcon: This was had me pissed. Felt great going into it. Thrusters were easy, but these damn muscle ups felt great at first but I missed the last one on each set of them probably took at least 1-2 minutes off total time.. NOTE: Don't miss a muscle up they crush your dreams:)

Open1) 6:24 - I've never met pukie during a WOD but I was damn close. Wow. First set of thrusters and MUs unbroken. 15s in 3 sets of 5. 7 MUs in 3 sets of 2 and a set of 1. 9s were 3 sets of 3 (I was hurting bad). 5 MUs were 2, 1, 2. Have I mentioned that was awful?

2) 115 for all sets of sq sn - hips, legs, and shoulders were garbage by this point. Maybe had another ten pounds in me - that's probably just me hallucinating right now.

1. 95 across, nice and fast, vertical everytime, paused at the bottom for 1 full second, no misses2. Did lighter since hips/back still on the mend, but I have the go-ahead to begin working back up to normal weights as long as I am comfortable after getting it checked out:a) @ 185 - 3/3/3b) @ 155 - 6/6/4 (had a phone call on the last set from my boss)c) @ 120 - 8/8/9

3. BFS - 125# on the bar and blue bands. Got them from Rogue says 25#-80#. Felt like 200ish. 4. Got my first strict muscle up today, and was able to do all of the sets. This programming has been amazing! Had a bet with a friend who could get one before April, 9 days into the bet I won, hah! http://www.youtube.com/watch?v=d22yecUpQ5c&feature=share&list=UU3oYFfV_q_CQmtuP0V2MXhg

Wasn't "feeling it" this morning but warmed up after a while and finished on a good note. Gotta get it done if ya wanna go places!

1. 165 Felt good and fast. 5 min was just few enough that it didn't get too metabolic. 2. Felt wayy heavier than last week, even with additional 10 seconds. Didn't do any TnG until the 135s..@225 - 5, 5, 5@185 - 6, 6, 6@135 - 8, 10, 10

3. Banded FS @ 235 with HEAVY resistance (I'm talking it was heavy to just take the bar out of the rack lol) but felt good.

2. Clean and Jerk-No TnG until 135lbs. This felt heavy today. AMRAP in :30, rest 1:30 between rounds 3 rounds at 225/155-2,2,3 3 rounds at 185/135-5,6,7 3 rounds at 135/95-8,8,9The goal is to improve your cycle times and work on touch and go where possible.

5. Metcon For time: 12:48. I hate to make excuses,,,but the ceiling in my garage is about 9'6". So either I hit my head on the ceiling or I do a more strict MU. Just made this way more difficult. Thrusters were easy. 21 Thrusters, 115/80 9 MU 15 Thrusters, 115/80 7 MU 9 Thrusters, 115/80 5 MU

@Austin - Interesting that you mention the height of your garage. I'm not sure how tall you are, but I'm 5' 10" and I'm contemplating hanging rings - and afraid that I might not have enough clearance with the same ceiling height. Damn. Even if I have to resort to jumping MUs, I guess it's still better than nothing, right?

1. 115# across... I've done this weight before so I tried 125# but was all over the place on the 3rd round... so dropped weight and did 5 rounds at 1152. 155-4 across 135-7 across 95-11 across3. 145# plus bands... these felt easier as I went on..4. worked on strict muscle ups and then did one with a 6# ball 5. 8:45

1)155 for the first set then dropped to 135 but the last 3rds weren't tng I got 4,3, 3, and did singles to finish the min, got a little too ambitious on that one and didn't feel like dropping it again2) 5,5,4 for 2257,7,7 for 18510,10,10 for 1353) had to just do front squats did 255 across4)did 5x3 strict c2bar pull-ups 5)6:32 extremely happy with this muscle ups felt great